Hareketler

Barbell Bench Press / Machine Bench Press (chest press)

https://www.youtube.com/watch?v=Lr8hSSFcByY

https://www.youtube.com/watch?v=xUm0BiZCWlQ

 

 

Barbell Curls

https://www.youtube.com/watch?v=kwG2ipFRgfo

https://www.youtube.com/watch?v=FAEWpmb9YQs

 

 

Barbell Rows

https://www.youtube.com/watch?v=Nq7GQxyMrW4

https://www.youtube.com/watch?v=QM7VmGsj5bU

 

 

Barbell Shoulder Press

https://www.youtube.com/watch?v=5yWaNOvgFCM

https://www.youtube.com/watch?v=8gVEdhS5AEs

 

 

Barbell Squats

https://www.youtube.com/watch?v=Dy28eq2PjcM&t=33s

https://www.youtube.com/watch?v=JXdGBp_YYz0

 

 

Cable Row

https://www.youtube.com/watch?v=yLTOyvFsTKo

https://www.youtube.com/watch?v=85IRNXb4sUA

 

 

Calf Raise

https://www.youtube.com/watch?v=wwy3BSUjlW4

https://www.youtube.com/watch?v=gCabhQsV8pE

 

 

Deadlift

https://www.youtube.com/watch?v=NHlMTxMssgA

https://www.youtube.com/watch?v=lM2n-wQTVCY&t=3s

 

 

Dumbell Bench Press

https://www.youtube.com/watch?v=mpST0UibVNM

https://www.youtube.com/watch?v=VmB1G1K7v94&t=65s

 

 

Dumbell Biceps Curl

https://www.youtube.com/watch?v=av7-8igSXTs

https://www.youtube.com/watch?v=Nkl8WnH6tDU

 

 

Dumbell Curls

https://www.youtube.com/watch?v=av7-8igSXTs

https://www.youtube.com/watch?v=sAq_ocpRh_I

 

 

Dumbell Deadlift

https://www.youtube.com/watch?v=JNpUNRPQkAk

https://www.youtube.com/watch?v=G6s6rUAlnyo

 

 

Dumbell Floor Press

https://www.youtube.com/watch?v=lNdi7VEf2Ew

https://www.youtube.com/watch?v=uUGDRwge4F8

 

 

Dumbell Flyes

https://www.youtube.com/watch?v=WUmm8lPA3BE

https://www.youtube.com/watch?v=WE1thwwQRRw

 

 

Dumbell Front Squat

https://www.youtube.com/watch?v=MJao9o7ROs0

https://www.youtube.com/watch?v=B86Zj72LwzA

 

 

Dumbell Lunges (Bir sağ bir sol)

https://www.youtube.com/watch?v=X5JFsnxtBPc

https://www.youtube.com/watch?v=YYWhkctnP2o

 

 

Dumbell Shoulder Press

https://www.youtube.com/watch?v=B-aVuyhvLHU

https://www.youtube.com/watch?v=0JfYxMRsUCQ

 

 

Dumbell Triceps Extension

https://www.youtube.com/watch?v=nRiJVZDpdL0

https://www.youtube.com/watch?v=-Vyt2QdsR7E

 

 

Incline Dumbell Press

https://www.youtube.com/watch?v=8iPEnn-ltC8

https://www.youtube.com/watch?v=qSmo-8QapTg

 

 

Lat pull down

https://www.youtube.com/watch?v=gdtnPW3AEsQ

https://www.youtube.com/watch?v=X5n55mMqSUs

 

 

Lateral Raises

https://www.youtube.com/watch?v=3VcKaXpzqRo&t=44s

https://www.youtube.com/watch?v=geenhiHju-o

 

 

Leg Curls

https://www.youtube.com/watch?v=LxI-ec8cQYo

https://www.youtube.com/watch?v=ELOCsoDSmrg

 

 

Leg Press

https://www.youtube.com/watch?v=xCQ-FY_bj9E&t=85s

https://www.youtube.com/watch?v=IZxyjW7MPJQ

 

 

Lying Leg Curls

https://www.youtube.com/watch?v=LxI-ec8cQYo

https://www.youtube.com/watch?v=ELOCsoDSmrg

 

 

One Arm Dumbell Row

https://www.youtube.com/watch?v=6KNmHxw-SpE

https://www.youtube.com/watch?v=ovTHP1MZbZI&t=11s

 

 

Overhead Shoulder press

https://www.youtube.com/watch?v=5yWaNOvgFCM

https://www.youtube.com/watch?v=8gVEdhS5AEs

 

 

Plank

https://www.youtube.com/watch?v=TjN2rSVXK40&t=14s

https://www.youtube.com/watch?v=ASdvN_XEl_c&t=1s

 

 

Plank versiyonlar

https://www.youtube.com/watch?v=G8sTpSUXCPo&t=53s

https://www.youtube.com/watch?v=bHOteDDCrLs&t=32s

 

 

Romanian Deadlifts

https://www.youtube.com/watch?v=8tTKm-3wX5s

https://www.youtube.com/watch?v=7j-2w4-P14I

 

 

Seated Cable Row

https://www.youtube.com/watch?v=yLTOyvFsTKo

https://www.youtube.com/watch?v=85IRNXb4sUA

 

 

Seated Calf raises

https://www.youtube.com/watch?v=YhiXK53vde0

https://www.youtube.com/watch?v=JbyjNymZOt0&t=40s

 

 

Seated Leg Curls

https://www.youtube.com/watch?v=ELOCsoDSmrg

https://www.youtube.com/watch?v=LxI-ec8cQYo

 

 

Skull Crushers

https://www.youtube.com/watch?v=9baX4-wEYx8

https://www.youtube.com/watch?v=1cHKC6BekiU

 

 

Spider Crawl

https://www.youtube.com/watch?v=_K7rv_vFOWM

https://www.youtube.com/watch?v=2a8mkNBsaGw

 

 

Split Squats

https://www.youtube.com/watch?v=SGHnCftrZkA

https://www.youtube.com/watch?v=r1jukGZPnZI

 

 

Squats

https://www.youtube.com/watch?v=Dy28eq2PjcM&t=33s

https://www.youtube.com/watch?v=JXdGBp_YYz0

 

 

Standing Calf Raises

https://www.youtube.com/watch?v=k67UjgvJdEk

https://www.youtube.com/watch?v=3UWi44yN-wM

 

 

Stiff legged Dumbell Deadlift

https://www.youtube.com/watch?v=3Kg2BD1ZlRY

https://www.youtube.com/watch?v=iXbGzZE84aI

 

 

Şınav (uygun versiyon)

https://www.youtube.com/watch?v=eFOSh8vpd6I

https://www.youtube.com/watch?v=IODxDxX7oi4

 

 

Triceps Pushdowns

https://www.youtube.com/watch?v=8WL0m0vLAPo

https://www.youtube.com/watch?v=2-LAMcpzODU